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  1. Best Recovery Strategies for Improved Performance

    Written on - May. 26, 2015
    guy drinking
    Best Recovery Strategies for Improved Performance by Michael Volkmar, MS, CSCS, PES, CPT We all want to train hard, but do you put equal effort into your recovery?  Most people do not and that is why injuries are on the rise. Doing a simple Google search for overuse injuries will give you an idea of how this is affecting younger athletes specifically. Overuse injuries can be defined as "an imbalance...
  2. 9 Steps to Building MAX SPEED

    Written on - May. 20, 2015
    running
    9 Steps to Building MAX SPEED by Michael Volkmar, MS, CSCS, PES, CPT Every athlete at every level wants to build MAX SPEED.  Here are the 9 steps high school to pro athletes take to build game breaking speed! 1 - Self Myofascial Release 2 - Dynamic Warm-up 3 - Mobility 4 - Plyometrics & Reaction Work 5 - Technical Speed 6 - Resisted Speed 7 - Over Speed 8 - Full Speed 9 - Cool Down 1. Self Myofascial...
  3. Healthy Baseline: Get a Baseline and Get Moving

    Written on - Apr. 13, 2015
    couple cross country running
    Healthy Baseline: Get a Baseline and Get Moving by William Smith, MS, NSCA, CSCS, MEPD Often clients will ask how much physical activity is recommended to maintain and improve health? My response is essentially the same. There are two key questions that need to be answered first: #1 What is your current personal health status? This includes information related to your last physical, blood work, family history. Modifiable risk factors such as...
  4. Longevity Checklist: 12 Principles for Longevity

    Written on - Feb. 26, 2015
    checklist
    Longevity Checklist: 12 Principles for Longevity by William Smith, MS, NSCA, CSCS, MEPD Recently I came across an article titled ‘Graying of America’ in the New York Times. The article indicates that, “by 2050, 83.7 million Americans will be 65 or older, compared with 43.1 million in 2012, the report said. Fewer than 10 percent were older than 65 in 1970.” Another statistic often thrown around is that 10,000...
  5. Almond Chia Pudding with Raspberries Recipe

    Written on - Feb. 03, 2015
    Image (41)
    Almond Chia Pudding with Raspberries Recipe by Dr. Sonali Ruder When most of us hear the word "chia," we think of the novelty plants that were popular in the 80s. But lately, chia has been gaining super food status in the culinary world because of its numerous health benefits. Chia is actually an ancient seed native to South America and has been a staple in Mayan and Aztec diets for...
  6. Shoveling Wisely, Save Your Back

    Written on - Jan. 29, 2015
    Shovel Snow
    Shoveling Wisely, Save Your Back by William Smith, MS, NSCA, CSCS, MEPD Living in the Northeast we expect a certain level of snow, thus the dreaded shoveling and possibility of days of back pain and muscle soreness thereafter.  This past week ‘Snowmaggedon’ was predicted to pound the East Coast with snowfalls expected to reach historic levels not seen in years. Today as my wife was shoveling the driveway (she’s a...
  7. Self-Assessment in the New Year

    Written on - Jan. 21, 2015
    young couple stretching
    Self-Assessment in the New Year by William Smith, MS, NSCA, CSCS, MEPD This past week I was bending over to pick up my 1 year old son and as I was doing this my back tightened up.  Nothing unusual about this by any stretch, yet the fact it began tightening up throughout the day struck me as odd.  This ‘pulling’ sensation got me thinking “why would this happen now?” Okay,...
  8. Holidays Winter Workout Routine by Hugo Rivera

    Written on - Dec. 08, 2014
    Holidays Winter Workout by Hugo Rivera, BSCE, CFT, SPN Last week, I gave you 10 tips for gaining muscle during the holidays. The 10th tip was to try out my special Holidays Winter Workout Routine which I've outlined below. While I am not advocating to continue going to the gym everyday like the most hardcore of us will do, I am advocating to continue lifting weights at least 3 times...
  9. Build Speed and Agility – New Fitness Testing in Military and Police

    Written on - Dec. 02, 2014
    tactical_photo001
    Build Speed and Agility - New Fitness Testing in Military and Police by Stew Smith A few of the events in the Tactical Fitness Test highlighted in my new book Tactical Fitness include sprints, shuttle runs, and agility tests. More fitness programs in the military and police as well as special operation groups of both are focusing more on speed and agility than longer distance runs. Fitness tests are evolving...
  10. 10 Tips for Gaining Muscle without Fat during the Holidays

    Written on - Nov. 24, 2014
    strong arm dumbbell weight
    10 Tips for Gaining Muscle without Fat during the Holidays by Hugo Rivera, BSCE, CFT, SPN The holidays are here. They are a time of joy and happiness. It is, however, during this time that most people tend to forget about their workouts and diets. If you think you might veer away from your health goals during the holidays, let me remind you that the only road it will lead...

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